Mukati
Matrix nzira kubva kuna Katie Smith ndeyepakutanga uye nzira inoshanda yekudzidziswaizvo zvinokubatsira iwe kuti uite maekisesaizi pamwe nekukwanisa kubatsirwa kwechimiro chako. Iwe unosimbisa mhasuru, kubvisa mafuta munzvimbo dzedambudziko uye uwane muviri wakanaka.
Tsananguro Workout neKathy Smith matrix nzira
Zvinozivikanwa kuti kana tsandanyama dzaunowedzera kuita panguva yekurovedza, iko kunonyanya kushanda iko kudzidziswa. Kutanga, iwe unopisa zvakawedzera macalorie, uye chechipiri, uchishandira kusimbisa muviri wese kamwechete. Musimboti wechirongwa Katie Smith ndiye iko kudzidziswa panguva imwe chete kwehuwandu hwemhasuru mumuviri, kwete yeboka rimwe, sezvazvinowanzoitika. Iyo musangano ichave ine simba uye aerobic kurovedza. Iko kusanganisa kunokutendera iwe kupisa mafuta uye ndiko kugadzirisa kwavo maumbirwo.
Chirongwa Kathy Smith ine akati wandei zvikamu:
1. Kudzidziswa kwekutanga. Inoita maminetsi makumi matatu uye inosanganisira akasiyana maekisesaizi ane dumbbells yemhasuru yemuviri wese. Simba rekurovedza muviri rakasanganiswa chiitiko cheeerobic kukwidza kurova kwemoyo uye shandisa nzira yekupisa kwemafuta.
Kubva pamakirasi akatorwa nhanho kuenda wachi. Kuti ufambe nenzira dzinotenderera, fungidzira kuti wakamira pakati pewachi. Nhanho kumberi nhanho pa12 o'clock, nhanho yekudzoka - panosvika 6 o'clock nhanho kurudyi uye kuruboshwe 3 na9 o'clock. Matanho diagonally kumberi kune 2 uye 10 o'clock, diagonally yapfuura - pa4 nemaawa masere. Kufamba nenzira inotenderera nguva iwe unowedzera mutoro uye iwo maekisesaizi anozove anoshanda zvakanyanya.
2. AB kudzidzira. Mushure mekunge chikamu chikuru chaKaty chakukoka iwe kuti ubatanidze mhasuru dzemudumbu. Mukati memaminetsi gumi iwe unenge uchishanda mukugadzira yakaisvonaka bata muchina.
3. Kutambanudza. Tevere, iwe unowana yepamusoro-gumi-maminetsi kutambanudza. Izvo zvinokubatsira iwe kuzorora uye kudzoreredza mhasuru mushure mekurovedza muviri.
4. Chidzidzo chebhonasi. Kutanga, murairidzi zvakare akatsanangura mashandisiro ematrix nzira. Uye ipapo iwe unowana diki-yemaminitsi gumi-simba rekudzidziswa.
Iwe unogona kupedzisa chirongwa chese (chinotora zvishoma kweinopfuura awa), kana chete zvikamu zvacho. Nekudaro, iyo yakaoma kutambanudza inogara ichitevera, zvisinei kuti unoita zvakadii. Kuti uwane mhedzisiro inoonekwa Kathy Smith anokurudzira kuita zvinoenderana nenzira yematrice ka3 muvhiki. Ndiwo chete wenguva dzose basa pamuviri uchakubatsira iwe kuzadzisa chaunoda mhedzisiro.
Kune zvidzidzo neKathy Smith matrix nzira inongoda chete zvimisipiresi uye Mat pasi. Kana iwe uchimhanyisa chirongwa icho Lite vhezheni, ichave iri pasi pekumanikidza kunyangwe kune vanotanga. Asi kana pane zvinopesana iwe uchida kuomesa nzira yekudzidza, ingotora dumbbell inorema. Kurema kwema dumbbells zvakare zviri nani kusarudza wega, asi 1.5-2 kg inoonekwa seyakaenzana nhamba. Nekuti chirongwa zvine hungwaru inosanganisa aerobic uye simba mutoro, inokwana kuzvigutsa. Nekudaro, kana iwe uine chishuwo chekuwedzera akasiyana pane ako ekurovedza muviri, tarisa mavhidhiyo neJillian Michaels.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Kathy Smith-matrix nzira inoshandisa: panguva yekurovedza muviri unobata mhasuru dzese dzemuviri, kwete rimwe boka rakasiyana. Kutenda uku kudzidziswa kunonyanya kushanda. Unoshanda wakanangana nemuviri wese: hapana mhasuru haigare isina hanya.
2. Murairidzi anoshandisa zvese aerobic uye simba mutoro. Nekudaro, iwe urikushandawo pane kupisa kwemafuta uye kusimbisa mhasuru.
3. Matanho diagonally anoregedza kumberi bulge yesokisi, saka iwe waderedza njodzi yekukuvara kumabvi.
4. Mumwe nemumwe wemaminetsi gumi-maminetsi anobatsira kusimbisa mhasuru yemudumbu uye kugadzira rakapetwa muchina.
5. Kune izvo zvidzidzo, iwe unongoda chete zvidhoma uye Mat.
6. Chirongwa ichi chakakodzera vese vanotanga uye avo vanga vachitoita nehutano. Kuti udzikise mutoro unogona kudzidzisa pasina dumbbells.
7. Mavhidhiyo mavhidhiyo ari rakashandurwa mumutauro wechiRussia.
nezvayakaipira:
1. Chirongwa ichi chinosanganisira kurovedza muviri kumwe chete, saka hapana mukana wekufambira mberi. Uye zvakare, iyi monotony inogona kukurumidza kufinhwa.
Workout Kathy Smith matrix nzira inoshanda kwazvo: iwe unoshandisa yakanyanya huwandu hwetsandanyama uye kupisa mamwe macalorie. Nekubatsira kwechirongwa ichi iwe unozogona kuonda uye kuumba yakanaka yakanaka toni muviri.
Onawo: Kathy Smith: matrix Nzira-2. Simba kufamba kufamba uremu.